Barbell Club – Sat, Jun 17

CrossFit Fixx – Barbell Club

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Workout Notes

– Build to a 1-rep-max clean and jerk.

– Aim to perform at least 6 attempts within the 20:00 clock. Take no more than 3 attempts at any given load.

– For Accessory – I, prioritize smooth technically sound reps over reaching failure with poor technique.

Warm-up (Checkmark)

4 sets:

:45 ski

:45 row

– Increase your pace with each set.

2 sets:

5 wall squats

:30 handstand shoulder taps

– Hold the bottom of each squat for :03.

1 set:

5-10 clean pulls

5-10 power cleans

5-10 hang squat cleans

5-10 split jerks

– Use an empty bar.

5 sets for load:

1 clean pull

1 power clean

1 hang squat clean

1 split jerk

– Build in load to your first working set.

Main Lift (Weight)

On a 20:00 clock:

1-rep-max clean and jerk

Accessory – I (2 Rounds for weight)

5 sets for load:

3 tempo back squats (:03 down, :01 hold, stand)

– Rest 2:00-3:00 between sets.

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